Hi I’m Kevin Go, a headache clinician at Brisbane Headache and Migraine Clinic in Spring Hill, with a strong interest in treating all headache and migraine conditions.
Throughout my career, I’ve been passionate in empowering patients to regain control of their health and improve their quality of life.
Today’s blog will focus on how nutrition can impact symptoms of those who suffer from headaches and migraines.
Using Nutrition to Manage Headaches and Migraines: A Supportive Approach to Hands-on Treatment
In this blog we’ll be delving into lifestyle adjustments such as nutrition for managing headaches and migraines.
At our clinic, we focus on both the immediate relief that comes from targeted treatments and long-term management strategies.
An often-overlooked aspect of headache management is diet, which can significantly influence the frequency and intensity of migraines and headaches.
How Nutrition Impacts Headache and Migraine Management
When it comes to managing headaches and migraines, diet can play a major role in stabilising the body, reducing potential triggers, and complementing physical treatments.
Here are some key points on how nutrition supports headache management:
Blood Sugar Stabilisation: Low blood sugar is a common headache trigger. Balanced meals with complex carbohydrates, healthy fats, and protein can help maintain stable blood sugar, reducing headache frequency.
Reducing Inflammation: Chronic inflammation is linked to migraines and headaches. Anti-inflammatory foods, such as fatty fish (rich in omega-3s), leafy greens, nuts, and berries, can reduce inflammation and support the body’s natural resilience.
Dehydration Prevention: Dehydration is a known trigger for headaches, and keeping hydrated can be especially helpful between treatment sessions. Drinking adequate water throughout the day helps reduce the risk of dehydration-related headaches and optimises recovery from hands-on treatments.
Common Dietary Triggers and What to Avoid
Identifying and avoiding certain foods may help reduce headache and migraine frequency:
Caffeine: While small amounts may provide relief for some, inconsistent or high caffeine intake can lead to withdrawal headaches.
Tyramine-rich Foods: Aged cheeses, cured meats, and fermented foods contain tyramine, which is known to trigger migraines in sensitive individuals.
Alcohol: Particularly red wine, which contains histamines and sulfites, can cause inflammation and trigger headaches.
Additives and Preservatives: Foods containing MSG (monosodium glutamate), artificial sweeteners, and nitrates have been linked to migraines and should be limited if they tend to trigger symptoms.
Practical Dietary Strategies for Headache Relief
In addition to our clinic’s hands-on treatments, the following dietary tips can help you manage headaches and migraines between sessions:
- Start a Food Diary: Track meals, symptoms, and potential triggers to understand which foods impact your headaches.
- Opt for Anti-inflammatory Foods: Incorporate omega-3-rich foods (like salmon, flaxseeds) and antioxidant-rich options, such as berries and leafy greens, which support the body’s natural anti-inflammatory processes.
- Stay Hydrated: Keep a reusable water bottle on hand and aim for at least 2100mL – 2600mL of fluids every day.
- Eat Regular, Balanced Meals: Prevent blood sugar dips by eating balanced meals that combine whole grains, lean proteins, and healthy fats at regular intervals.
Next Steps
If you’re managing headaches or migraines, working on your diet can support the effectiveness of hands-on treatments by reducing the likelihood of triggers and stabilising symptoms between sessions.
Adjusting your nutrition is a natural and proactive way to help manage headache frequency and intensity.
However, if dietary changes alone aren’t providing the relief you’re hoping for, consider calling 1800 432 322 or visit us online to book an appointment at the Brisbane Headache and Migraine Clinic for treatment.
Written by:
References
Arca, K.N. and Halker Singh, R.B. (2021) ‘Dehydration and headache’, Current Pain and Headache Reports, 25(8).
Hindiyeh, N.A. et al. (2020) ‘The role of Diet and nutrition in migraine triggers and treatment: A systematic literature review’, Headache: The Journal of Head and Face Pain, 60(7), pp. 1300–1316.
